How to Get More Sleep?

  • Joeyphx444

    Posts: 2382

    Jan 25, 2014 10:40 PM GMT
    I think I currently get about 5 hours of sleep every night

    I want to get like 6 or 7, but how do I do that?

    I know you're body tells you what you need but I think I am not getting enough sleep because I don't wake up very easily and refreshed. I am not a morning person but I would like to wake up and get up at the same time as opposed to waiting and sleeping another 30 min or so.

    So how do I do this? Gradually? Going to bed earlier or what?
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    Jan 25, 2014 10:42 PM GMT
    Drink Bedtime sleepy tea

    yogi%20-%20bedtime%20tea.jpg
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    Jan 26, 2014 1:52 AM GMT
    have alprazolam on the last working day of the week , i have it sometimes to relieve my stress
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    Jan 26, 2014 2:02 AM GMT
    How can you only sleep 5 hours? I sleep 10 every day and if it depended on me I would sleep more.
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    Jan 26, 2014 2:08 AM GMT
    David3000 saidHow can you only sleep 5 hours? I sleep 10 every day and if it depended on me I would sleep more.

    Wow,, 10 hours! I'd love to have that luxury.
    My body will take 9 if I let it.
    The OP needs to get to bed earlier if he ever expects to get more rest.
  • Timbales

    Posts: 13993

    Jan 26, 2014 2:08 AM GMT
    Try budgeting your time and setting aside at least 8 hours for sleeping. If you can, do some exercise about 3 to 4 hours before you go to bed. Your metabolism drops, which can help you sleep. Avoid caffeine and alcohol within 8 hours of bed time. Don't watch tv, use a computer, tablet or cell phone while you're in bed.
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    Jan 26, 2014 2:34 AM GMT
    Sleep in a pitch black room. With black electrical tape, tape over all the electronic light sources in your bedroom so you can sleep in complete darkness. That includes the charge indicator lights on your phone, TV, laptop, etc. Turn your alarm clock face down to block its light and try to keep all electronics far from your head while you sleep. Ambient light may be tricking you out if deep REM sleep.
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    Jan 26, 2014 3:22 AM GMT
    One word: NYQUIL

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    Jan 26, 2014 3:23 AM GMT
    sleeping less than 6 hours or greater than 8 hours increases risks of cardiovascular disease :S get into a routine of sleeping early.. doing things like watching shows or tv before bed stimulates the mind too much, so try reading a book instead.. The hours before u go to bed try dimming the lights because this wud set u up for sleep later cause hormonally ur body realizes its night time..
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    Jan 26, 2014 3:23 AM GMT
    This is gonna sound stupid but dark red light has been proven to stimulate a chemical released in the brain which prepares your bidy for sleep. I have a red globe in my room which seems to get me to sleep and stay asleep as I suffer with restlessly waking up 4 or so times a night. No I'm not a hooker.
  • LJay

    Posts: 11612

    Jan 26, 2014 3:58 AM GMT
    Establish a routine.

    Try to do nothing other than sleep and sex in the bedroom.

    As noted above, eliminate distracting lights, too much heat or cold, noise, etc.

    Take the time to make up your bed daily so that you will be comfortable when you go to bed.

    Calm your mind. TV, computer, etc. expose you to certain wave lengths of light that are stimulating. Avoiding them for an hour before bed is a good idea.

    Exercise well before bedtime. The same goes for eating full meals.

    Talk to your doctor about sleep apnea. You may not fit the classic profile, but it is always a possibility. Beware! Sleep studies are very expensive.

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    Jan 26, 2014 4:06 AM GMT
    listen to this, when you're in bed

    //www.youtube.com/watch?v=Py_-3di1yx0
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    Jan 26, 2014 4:26 AM GMT
    I wish I knew the remedy for this too. I used to suffer from a really bad case of Insomnia where I couldn't stay asleep. For the most part, I am not suffering anymore except for the occasional nights that I do here is what I discovered:

    I found establishing a regular sleep schedule ( even on the weekends) has helped me and it also helps to turn off the TV, not look at phones and I-PADS before you go to bed and lastly take Valerian Root or Melatonin. On a good night, I average about 7 hours and wake up refreshed.

    An extremely stressful workday that leaves your mind racing,Too much alcohol, a late dinner or even too light of a dinner are my culprits for a bad night of sleeping.
  • Bicuriouscool

    Posts: 233

    Jan 26, 2014 4:41 AM GMT
    i've read if you dont move your body for 15 min you'll fall asleep. my sleep pattern is normal. 8hrs a day. if i wake up after say x hrs of sleep at night, and sleep at noon, i automatically wake up after (8-x) hrs.
    anyway i found that thing true. I put countdown timer for 15 min, and lay still. Even though I had slept for 8 hours already, when the alarm woke me up, I was half asleep.

    So, try lying still for 15min, keep calm and don't think about too many things. Which is again difficult if you have a high IQ, or an "overclocked" mind icon_razz.gif.
    So if you wanna wake up at 6am, try lying still at 10pm for 15 min. and plz lemme know if it helps
  • stratavos

    Posts: 1831

    Jan 26, 2014 5:10 AM GMT
    take a nap at somepoint.
    other than that... don't turn on your alarm, take a tablet or 2 of gravol, go to bed when it's dark, close the blinds, get rid of as much ambient light in the room as you can... lots of things work :p
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    Jan 26, 2014 5:25 AM GMT
    The dogs will climb on the bed at 0600 to try to get you to get up and feed them. But if you can fake being asleep for 15 minutes or so, they'll give up and join you. icon_lol.gif
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    Jan 26, 2014 5:27 AM GMT
    Doing rigorous cardio early in the day enables me to sleep very deeply at night.
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    Jan 26, 2014 6:31 AM GMT
    Also, someone recommended melatonin to me. I haven't researched that yet.
  • metta

    Posts: 39099

    Jan 26, 2014 6:48 AM GMT
    - don't eat/drink caffeine in the evening.

    - a little meditation before bed can help rest your mind.

    - have sex before going to sleep...w/ or w/o someone else.

    - keep the noise to a minimum

    - do not have bright colors in your bedroom.

    - turn off your cell phone before you go to bed.

    - do not use a tv or radio in your bedroom. Just use your bedroom for sleep.

    - make sure that your mattress and bedding are comfortable and in good condition. If you are having issues with this, please clarify. If you sleep on your side, use a body pillow between your legs.

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    Jan 26, 2014 7:36 AM GMT
    I'll stay up til 4 a.m. watching Battlestar Galactica if I feel like it! icon_mad.gif
  • metta

    Posts: 39099

    Jan 26, 2014 7:45 AM GMT
    ^
    Battlestar Galactica is good!

    I already finished watching that and Caprica. icon_smile.gif
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    Jan 26, 2014 10:22 AM GMT
    hellass saidOne word: NYQUIL



    LOL YES!!! Capital N small Y big fucking Q! I Love that Q don't you?? one of my favorite clips ever.
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    Jan 26, 2014 10:59 AM GMT
    Eventually I'll get to understand this and I have the perfect way source to do that. Even if the source is actually the opposite of that.
  • Import

    Posts: 7190

    Jan 26, 2014 8:35 PM GMT
    I get between 8 and 10 hours of sleep everyday.
    I dont think I could function on just 5 hours of sleep.
    man, if I were you i'd start just going to bed earlier. I know it's easier said than done, but eventually your body's internal clock will adjust.

    What I think the root of your problem is you have a slight depression. You have something on your mind that is not allowing your body to fully relax and sleep.

    I find then when things are good and I'm generally happy, I sleep without problems. I have also found that when I'm stressed or down or depressed my sleep suffers. It's weird. My body will just wake up earlier or will take longer to fall asleep, etc.
    Like when my beloved cat died earlier this month I was pretty upset and sad. Kind of down and depressed for a couple of weeks and I noticed I felt like I could never get a good night's sleep. It was so annoying. I was tired..... literally tired from not sleeping well. I wasn't like losing it or anything it was just my mindset was kind of blaah for a while and I just didn't sleep well.

    Eventually, I kind of snapped out of it and accepted he was gone and once I did that my sleep pattern returned to normal.

    Maybe there's an underlying cause to your sleeplessness? By the looks of ur pics it would appear that u get regular exercise, so that's good, but perhaps something in your head is preventing you to relax and get that important REM sleep.
    Best of luck to you.
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    Jan 26, 2014 8:40 PM GMT
    I had sleep problems for years (falling asleep, staying asleep, getting enough sleep). I tried drugs (like others are suggesting) but I just felt groggy and over time had to take more and more because your body adjusts as time goes on. Then about 8 years I started a daily meditation and breathe practice and have slept sound every night since then.